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28-Day Strong Female Protocol
ELITE
General
Intermediate
Barbell
Plan Details
The 28-Day Strong Female Protocol routine by JefitTeam is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a Jefit 28-day, full body, intermediate, strength training protocol geared towards females. Each subsequent week of training will offer more challenging training sessions compared to your previous week. Expect three full body sessions each week, plus cardio and stretching sessions. Keep in mind, the weight has to be heavy enough to reach the prescribed number of repetitions. Once you can do more reps., increase the weight by 5-10 percent. Day 1 - Full Body Day 2 - Cardio Day 3 - Full Body Day 4 - Stretch Day 5 - Cardio Day 6 - Full Body Day 7 - Rest day Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Full Body
Est. 66 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Day 2
Cardio
Est. 28 min
3 exercises
Day 3
Full Body
Est. 67 min
8 exercises
Day 4
Stretching & Foam Roller (on own)
Est. 0 min
0 exercises
Day 5
Cardio
Est. 30 min
2 exercises
Day 6
Full Body
Est. 67 min
8 exercises
Day 7
Rest Day
Est. 0 min
0 exercises
Day 8
Full Body
Est. 69 min
8 exercises
Day 9
Cardio
Est. 33 min
1 exercise
Day 10
Full Body
Est. 64 min
8 exercises
Day 11
Stretching and Foam Roller on Your Own (20 min.)
Est. 0 min
0 exercises
Day 12
Cardio
Est. 48 min
1 exercise
Day 13
Full Body
Est. 67 min
8 exercises
Day 14
Rest Day
Est. 0 min
0 exercises
Day 15
Full Body
Est. 67 min
8 exercises
Day 16
Cardio
Est. 38 min
1 exercise
Day 17
Full Body
Est. 67 min
8 exercises
Day 18
Foam Rolling and Stretching on own (25 min.)
Est. 0 min
0 exercises
Day 19
Cardio
Est. 28 min
1 exercise
Day 20
Full Body
Est. 66 min
8 exercises
Day 21
Rest Day
Est. 0 min
0 exercises
Day 22
Full Body
Est. 58 min
8 exercises
Day 23
Cardio
Est. 43 min
3 exercises
Day 24
Full Body
Est. 69 min
8 exercises
Day 25
Cardio
Est. 48 min
3 exercises
Day 26
Stretching and Foam Roller (25 min.)
Est. 0 min
0 exercises
Day 27
Full Body
Est. 72 min
8 exercises
Day 28
Cardio
Est. 50 min
3 exercises
